Unsalted almonds vs Salted cashews
In short
One serving each: 172 calories in unsalted almonds (1 oz, 28.4 g), 164 calories in salted cashews (1 oz, 28.4 g). Both get most of their calories from fat.
More in unsalted almonds: vitamin E (16×), riboflavin (6×), fiber (3.7×) and calcium (5.9×). More in salted cashews: copper (2×), vitamin K (12×), saturated fat (2.1×), zinc and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat
1 oz (28.4 g) · 4.2 g protein · 8.9 g carbs (1.4 g sugars) · 13.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E6.7 mg · 0.41 mg45%3%
- Copper0.3 mg · 0.6 mg34%67%
- Riboflavin (B2)0.33 mg · 0.054 mg25%4%
- Vitamin K0.85 µg · 10.3 µg1%9%
- Fiber3 g · 0.82 g11%3%
- Saturated fatlimit1.2 g · 2.6 g6%13%
- Zinc0.91 mg · 1.5 mg8%14%
- Sodiumlimit0.85 mg · 113 mg<1%5%
- Selenium0.54 µg · 3.2 µg1%6%
- Calcium73.7 mg · 12.5 mg6%1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.8 g · 4.2 g12%·8%
- Total fat15.3 g · 13.5 g20%·17%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.8 g · 8.9 g2%·3%
- Potassium196 mg · 154 mg4%·3%
- Iron1 mg · 1.6 mg6%·9%
- Magnesium76.8 mg · 70.9 mg18%·17%
- Phosphorus130 mg · 134 mg10%·11%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.021 mg · 0.054 mg2%·5%
- Niacin (B3)1 mg · 0.38 mg6%·2%
- Vitamin B60.037 mg · 0.07 mg2%·4%
- Folate15 µg · 18.7 µg4%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.3 mg · 16.6 mg3%·3%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), Salted cashews (Survey (FNDDS) 2707495). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.